Core Strength Training
What experts refer to as the “core” actually consists of many different muscles that stabilise the spine and pelvis, and run the entire length of the torso. The Core Training is a kind of training designed to prepare the body to carry out more effectively the various physical activities through exercises that integrate the development of strength, muscular endurance and body response to external stimuli using tools that solicit the simultaneous response of the muscles and nervous and sensory system.
The area of the body, which is commonly referred to as the core, is our midsection and it involves all our muscles in that area including the front, back and sides:
- Rectus Abdominis;
- Transverse Abdominis;
- Internal and External Oblique’s;
- Erector Spinae;
- Quadratus Lumborum;
- Psoas Major;
These muscles work as stabilisers for the entire body. Core training works with specific exercises to develop and strengthen these stabiliser muscles. If any of these core muscles are weakened, it could result in lower back pain or a protruding waistlines. Keeping these core muscles strong can help our posture and give more strength while performing other physical activities like running. Optimal joint stability allows adequate control of movements and better application of force in the sport and in the actions of daily life where you need to find and maintain the best possible posture.
The core muscles are activated in a different manner than the other skeletal muscles due to their different function: they, in fact, require a static contraction, called “isometric“, in which there is maximum contraction in absence of motion.
Functions of core training:
- body stabilisation and balance;
- Increased power and effectiveness of movement in sport practice and daily life;
- Improved postural control and alignment;
- Increased awareness and improvement of perception;
- Injury prevention.
The “core” is our power centre. To improve athletic performance we need a strong core. In fact, having a weak core can reduce your overall ability to perform or, even worse, lead to preventable injuries. A strong and well integrated core can also be good for goals such as injury recovery or even weight loss. The ideal core strength training program will teach the proper biomechanic principles that will help you to recover and prevent further injury. Also weight loss will result from a higher intensity core strength training that builds more muscle and therefore burns more calories.
The exercises that are used for the Core Strength Training have different origins and inspiration:
- Yoga practice: simple positions that are adapted to be used at all levels but there are also complex sequences in which there is a high demand in terms of motor skills conditional and coordinative;
- Pilates and in particular in the form of “Mat Pilates”;
- Strengthen muscles exercises (abdominal crunches, iperextensioni lumbar, etc.);
- Bosu ball or Bosu Balance Trainer: a is a fitness training device, consisting of an inflated rubber hemisphere attached to a rigid platform; on it you can perform isolation exercises that become functional exercises;
- Core board: is a board reactive and is an evolution of the proprioceptive rehabilitation tablets that offers the possibility of performing three-dimensional movements functional in an active way;
- Swiss ball: this tool came from studies of rehabilitation; it is an inflatable rubber ball of different diameter on which it is possible to carry out a large series of exercises for strengthening or for postural alignment.